This kriya is fantastic for releasing stress. It has a long history in India. When people were filled with grief over the death of a loved one or a tragedy of some sort, they did this first exercise standing in a river. Rivers were seen as the flow of life, as sacred and healing. They would toss the water over their shoulder. The yogis knew that the brain had to be restarted, broken out of the frozen state that stress produces. This kriya works best if practiced regularly for a while. Even if you do this practice without a river and without belief in anything but your own Infinite Self, it works wonders.

This exercise is for the glandular system and the liver; it will relax you.

Posture: Sit in Easy Pose with a straight spine.

Eyes: Eyes are focused on the tip of the nose.

Mudra & Movement: The left hand rests on the Heart Center, right hand cupped in front of you, with the elbow relaxed by your side.

The right hand lifts up and passes the ear, as if you are splashing water over your shoulder. Feel the wind pass the ear as the hand moves toward the shoulder. The wrist must cross the earlobe; the hand must travel that far back.

This exercise will balance the chakras.

Posture: Sit in Easy Pose with a straight spine.

Eyes: Eyes are focused at the tip of the nose.

Mudra, Mantra, & Movement: Place the elbows on the second rib below the base of the breast, in line with the nipple. Hands are slightly wider than the elbows and the palms are facing up in Shuni Mudra. The thumb covers the nail of the Saturn (middle) finger.

As you repeat Har, flick the Saturn finger. The sound Har is very specific and made with the tip of the tongue. The mouth remains slightly open as you generate the sound.

You have to touch the upper palate so that the 34th, 35th, 36th meridian points that relate to the hypothalamus will regulate the pituitary and take the secretion which you have created and start asking the energy to open up the chakra. It will start changing the serum of your spine. It will revitalize the gray matter in the brain.

This exercise will balance your parasympathetic and sympathetic nervous systems.

Posture: Sit in Easy Pose with a straight spine. Bring the arms out in front of you in a V, about 15 degrees above shoulder height in Superman Pose. Hands are flat and facing down.

Eyes: Eyes are at the tip of the nose.

Mantra & Movement: At the rate of one repetition per second, repeat Har as in the second exercise, crossing the hands in front of you and keeping the arms straight. Do not bend the elbows. Alternately cross one hand over the other.